In fact, I seem to remember it was a stress position that was imparted with a 95lb bergan on ones back
Anyway.... to the middle....
"Oooh, crap glutes."
"Mmmm, weak core. "
I've heard these phrases being banded around over the years.
Partaking in an activity that one does not frequent will always be with its dangers.
So are injuries caused by a weak core or from not doing the chosen activity often.
Pick a heavy box up and strain the back.
Or haven't picked a heavy box up for 3 months?
The lack of repetition and loading of an activity can cause injury. The individual walks away from the physio couch or gym floor with a revised "core" workout to strengthen the glutes and methods to engage their pelvic floor.
At this point I have to stress that a clinical factual approach from a clinical therapist is to be listened to if a diagnosis has been sought and recovery plan offered.
What I'm also saying is " core" training is all training. It is not an exclusive list of moves. A deadlift is core training. A pull up is core training. Standing up in the bus on one leg is core training. Running is core training. Throwing an object . Enough already, my point is made.
What has triggered this blog( outburst) ? A group client asked why we were using a throwing/ catching partner game as part of a series of "core stimulating " exercises.
"Everything is core" : "Every time I move a limb, transfer bodyweight, move an object, resist being moved by an object, work around a moving object, core is ON!"
Core is the WHOLE.
Is this deep? Explaining on a sheet of paper is quite difficult. I will try better next time.
Never as a kid growing up, or an adolescent playing, or as a Royal Marine was it ever presented to me to focus on my core to improve the physical outcome. It just happened by doing and using the WHOLE body.
Upskilling is the answer to a stronger core.
Move in all directions
Lift, push, resist, throw, jump, run, pull. Stop thinking and just do. Plank away and bridge up.... just please please alongside everything else.
At the right level of intensity and complexity relevant to the individuals background, the CORE will never require an isolation of thought to stimulate.
To be continued.... for my own benefit if it hasn't grown yours.
Fitting in a foundation bodyweight circuit at the end of a run has several benefits.
# extends the range of motion experienced when running. In effect an active stretch that helps the recovery. Who said a stretch had to lower the heart rate.
# a light to medium load on all the muscles and connecting tissue at the end of a run boosts morale and confidence. A little pump of the chest, shoulders, back and hips always makes me feel like I have had a rounded session.
# squats, press ups and climbers are a simple place to start. Upper body, core, hips and legs are all going to get involved. You can see these moves on this video at the end of a 21k run I completed at the weekend. 21 reps of each - 1 for each km.
# a little extra strength and stamina goes a long way to remaining injury free or taking time off a personal best. 1-4 laps of this short series will reap rewards.
I am a qualified Personal Trainer with 15+ years training experience. As a former Royal Marine, I practice what is advised to my clients. This year, successfully completing an 82 mile foot race over the south west coast path in 19 hours and building up for a sub 4 hour mountain Marathon over the Brecon Beacons in June. For further information and to discuss your training please call 07926 127083.
Best in health
These frames are an example of the base series that is completed to bolster the body for speed and endurance gains.
Press ups- various moves
Forward and reverse lunges
You can watch the whole series by following the link below. It was a braw moonlit night on the western point of Poole and Bournemouth beach prom. Around mile 22 and 24 of the Bournemouth Marathon. It always helps to have a scenic spot for a bodyweight series.
# increasing range of motion in a strength based exercise will help in the latter stages of an endurance event
# the body will be less prone to injuries due to improved balance of power within the dominant muscles
# any inclines will be overcome with confidence and vigour. When I can connect with feeling strong, it encourages me to move strong!
# posture and breathing will improve, enabling the whole body to endure greater stress for longer.
I prefer to put these short bouts at the end of a speed session. It allows each set to be taken to a high intensity knowing there's nothing else to complete after.
Set the amount of laps and reps/ time per exercise at what you believe to be a challenge. Assess and adjust from there. For coaching on correct form and intensity contact Madmule to arrange a training session or speak to your local fitness coach/ trainer.